To drink or what to drink — those are the questions.

We’ve all heard the advice to “drink eight glasses of water each day,” and our local convenience stores are stocked with any number of colorful cold drinks. Proper hydration is important for everyone year-round, but critical for summer exercisers.

Drink? That “eight glasses each day” is a good start. Then consider factors of age, overall health, environment and exercise to personalize your fluid intake.

For most people, “Drink when you’re thirsty,” is the best advice. But seniors may have a diminished sense of thirst and should monitor their fluid intake a little closer. A good indication that you’re properly hydrated is the color of urine — it should be nearly clear or lemon colored.

Obviously, if we’re outdoors working or running in summer’s heat and humidity, we need more fluids to replace what we’re sweating out. But sweat production varies, with larger bodies generally producing more and older, smaller ones making less.

If you’re uncertain of how much you are sweating (and how much fluid you need to replace,) weigh yourself before and after exercise. A loss of up to 3 percent of body weight won’t harm you, but should be replaced. Drink 16 ounces of water for each pound of weight loss over the course of the next few hours to top off your tank.

Dehydration can be felt immediately or sneak up on you, building day after day. Learn to recognize the symptoms of mild dehydration: thirst, dry mouth or skin, urinating or sweating less than usual, feeling tired or dizzy. Seek medical attention for these life-threatening symptoms: confusion, fainting, lack of urination, rapid heartbeat or shock.

What to drink? The US National Academy of Sciences, Engineering and Medicine recommends men take in 15.5 cups of fluid daily, 11.5 cups for women. But that includes fluids from water, beverages and food. While water is our main source of fluid, it is possible to overwater our bodies.

Hyponatremia is a condition where sodium in the blood is too low and can be caused by drinking too much water. It commonly occurs in first time and slower marathoners and ultra-marathon runners. It is thought that long distance runners have been taught to fear dehydration and overcompensate by drinking too much water.

To avoid hyponatremia, Dr. Lewis Maharam of New York Daily News recommends drinking no more than an 8-ounce cup of water every 20 minutes. Or alternate water with a sports drink containing electrolytes during a long run or race.

Symptoms of hyponatremia include nausea, headache, confusion, drowsiness and fatigue, irritability, muscle spasms or cramps. Severe symptoms include seizures, coma. If you experience any of these, call your doctor.

Hyponatremia can also develop in exercisers with extra-salty sweat. If you notice that salt accumulates on your face or clothes during a workout or your hands tend to swell on a long, hot run, you may need extra electrolytes, not more plain water. Try an electrolyte-rich, low sugar drink or munch on salty snacks during recovery.

Read the labels on sports drinks. The best electrolyte replacements are low in sugar, high in sodium, potassium and magnesium and calcium. There are also mixes and tablets which you can add to water and recipes to make your own flavorful beverage.

Any drink, including caffeinated teas and coffees and non-alcohol beer, contributes to your daily fluid intake, as does fluid-rich food. On average, about 20 percent of our fluid intake comes from food. In summer, it’s easy to reach for juicy fruits such as melons or berries or vegetables like celery, cucumbers, lettuce and tomatoes with high water content.

Upcoming events

Saturday, 9 p.m.: Moon GLOW 5k Run & Walk, Coraopolis. Run with glow sticks, neon face paint, music. runsignup.com/Race/Info/PA/Coraopolis/MoonParksRecreationVirtualGLOW5KRunWalk

Sunday, 9 a.m.: 40th Ellwood City Ledger 10k, Ellwood City. Held in conjunction with Arts, Crafts and Food Festival. runsignup.com/Race/PA/EllwoodCity/EllwoodCityLedgerArtsCraftsFoodFestival10k?remMeAttempt= or 724-752-1583

Sunday, 9 a.m.: Canadohta Lake Firecracker 5k/10k, Union City. runsignup.com/Race/PA/UnionCity/CanadohtaLakeFirecracker5k10k

July 4, 8 a.m.: Get Fit Families Firecracker 5k & 1 Mile, Zelienople. Run starts at Community Park. www.getfitfamilies.com or runsignup.com/Race/PA/Zelienople/Getfitfamiliesfirecracker?remMeAttempt=

July 4, 8 a.m.: Eagle Firecracker 5k, Grove City. 724-923-3022 or secure.getmeregistered.com/get_information.php?event_id=137127

July 4, 8:30 a.m.: Hampton Rotary Firecracker 5k, Allison Park. runsignup.com/Race/PA/AllisonPark/HamptonRotaryFirecracker5K2018 or chris.lochner@hampton-pa.org

July 9, 9 a.m.: North East Cherry Festival-O’Neal Memorial 5k, North East. Post-race ice cream sundaes. runsignup.com/Race/PA/NorthEast/NorthEastCherryFestivalONealMemorial5kRunWalk?remMeAttempt=

July 10, 7:30 a.m.: Trailblazer 15k, 5k Run & Walk, Meadville. Run mostly on Ernst Rail Trail. http://ernsttrail.org/events/

July 13, 7 p.m.: Dam Race (QUAD II), Sharpsville. Second race in Twilight Quad Series. 724-866-1374 or http://static.getmeregistered.com/runhigh/

July 16, 8:30 a.m.: CTCC Community Chase 5k and Kids Fun Run, Cranberry Township. Run through Community Park. www.eventbrite.com/e/cranberry-community-chase-5k-runwalk-registration-311176075017

July 16, 9 p.m.: Race to the Moon 5k, Apollo. Flat out-and-back course. All participants required to carry a light. runsignup.com/Race/PA/Apollo/RoaringRunRaceToThemoon

July 22, 7 p.m.: Fleet Feet Liberty Mile, Pittsburgh. raceroster.com/events/2022/59140/fleet-feet-liberty-mile-2022

July 23, 8:30 a.m.: 20th Annual Rube’s Run 5k, Prospect. New location and course. 724-841-4306 or jtgallagher@zoominternet.net

July 23, 9 a.m.: Horse Trading Days Hot to Trot 5k, Zelienople. www.horsetradingdays.com/event-details/hot-to-trot-5k-1-mile-tot-trot-3

July 23, 9 a.m.: Shannock Valley Community Festival 5k Run and Fun Walk, Rural Valley. 724-783-6688 or runsignup.com/Race/PA/RuralValley/ShannockValleyFestival5kand1milewalk

July 23, 7 p.m.: Kinzua 5k, Mt. Jewett. runsignup.com/Race/Info/PA/MountJewett/KinzuaHalfMarathon

July 24, 6 a.m.: Hell Hath No Hurry, Carnegie. Choice of 50-Mile, 50k, 30k or 10k showcasing trails in Settler’s Cabin Park. runsignup.com/Race/PA/Carnegie/HellHathNoHurry2021

July 24, 8 a.m.: Kinzua Half Marathon Mt. Jewett. Out and back on Knox Kane Rail Trail starts and finishes near Kinzua Skywalk. runsignup.com/Race/Info/PA/MountJewett/KinzuaHalfMarathon

July 27, 7 p.m.: Fredonia 5k, Fredonia. Third race in QUAD Series. Also half-mile kids race. 724-866-1374 or smc@runhigh.com

July 29, 7 p.m.: All Saints Parish Twilight 5k and 1-Mile Fun Run, Butler. 814-715-1344 or ktjordan87@gmail.com

July 30, 9 a.m.: John Cossy Costantino Memorial 5k and 10k, Freeport. Second race in Freeport Triple Crown runs through the town of Freeport. runsignup.com/Race/PA/Freeport/JohnCossyConstantinoMemorial5K?remMeAttempt=

July 31, 8 a.m.: Run with the Deer Flies 15k and 25k Trail Runs. Challenging course around Yellow Creek Lake. 724-422-5323 or runsignup.com/Race/PA/PennRun/RunWithTheDeerFlies25K15K

Race results

Patti J. Nelson Foundation 5k, May 21: Matthew Sudak, 1st Overall M, 21:11; Jeff Smith, 3rd Overall M, 23:34; Tracy Caruso, 1st Overall W, 26:31; Maria Barron, 3rd Overall W, 30:03; Christopher Kelley, 1st 40-49 M, 24:21; Braden Flach, 1st 15-19 M, 26:20; Jeffrey Cypher, 1st 60-69 M, 27:47; Mitch Radella, 1st 50-59 M, 28:07; Jim Sinicki, 2nd 40-49 M, 29:28; Jeffery Olko, 2nd 30-39 M, 29:36; Chuck Flach, 3rd 40-49 M, 29:56; Abigail Benninger, 1st 20-29 W, 31:10; Lindsey Kelley, 1st 40-49 W, 32:45; Maegan Johnson, 2nd 40-49 W, 32:49; Steven Day, 2nd 60-69 M, 33:15; Shannon Weber, 1st 30-39 W, 34:14; Patricia Neubert, 1st 60-69 W, 35:01; Meegan Looper, 1st 14 & Under W, 35:07; Trevor Stiffler, 3rd 30-39 M, 35:42; Kimberly Matz, 2nd 60-69 W, 35:49; Troy Stiffler, 3rd 60-69 M, 35:53; Sherrie Mazurek, 3rd 60-69 W, 37:54; Laura Augustine, 2nd 50-59 W, 38:09; Colbie Johnson, 2nd 14 & Under W, 38:23; Rebecca Lawrie, 2nd 30-39 W, 38:36; Jacklyn Cypher, 2nd 20-29 W, 39:40; Matthew Callihan, 3rd 50-59 M, 47:08; Amy Buchwald, 3rd 40-49 W, 47:48; Heather Jones, 3rd 30-39 W, 50:29; Dez Csizmadia, 1st 70+ M, 52:58; Baley Bachman, 3rd 14 & Under W, 59:05; Mimi Greenfield, 1st 70+ W, 1:09:46; Diane Iman, 40:27; Kirt Jones, 41:18; Laura Benninger, 42:15; Matt Buchwald, 43:47; Sue Ann Jones, 46:03; Kory Jones, 50:29; Debra Kuminkoski, 52:58; Tyler Stoval, 54:17; Danielle Webster, 54:20; Whitney Jones, 56:37; Erik Jones, 56:37; Carl Bachman, 58:14; Heidi Beahm, 58:53; Jennifer Vicheck, 58:53; Cheryl Bachman, 59:21; Jill Mikula, 1:09:46

Patti J. Nelson Foundation 1 Mile, May 21: Waylon Caruso, 1st Overall M, 7:19; Kelsey Blyakhor, 1st Overall W, 11:26; Hunter Edwards, 11:24; Charlie Peterson, 12:26; Caitlin Kelley, 15:16; Brooke Bachman, 15:17; Courtney Smith, 17:11; Carter Rubinosky, 18:24; Amy Rubinosky, 18:53; Graham Platt, 19:20; Chelsie Walker, 19:32; Kinsley Stiffler, 20:04; Charlotte Stiffler, 20:05; Julie Stiffler, 20:17; Finnegan Kelley, 20:31; Carol Doyle, 20:34; Dennis Hasenflu, 22:30; Carol Gallagher, 22:32; Nadia Buchwald, 22:34; Evin Little, 23:09; Kylee Smith, 23:10; Kristy Welsh, 23:38; Tammy Nulph, 23:38; Shelby Smith, 23:40; Deborah Carothers, 23:40; Cheryl Schoeffel, 23:41; Blake Zuschlag, 23:49; Angela Hall, 23:55; Brad Cypher, 24:47; Jennifer Tressler, 24:59; Steven Tressler, 25:00; Caralyn Tressler, 25:00; Colton Tressler, 25:02

Christopher Hulbert Memorial 5k, May 21: Ben Eric Jezovnik, 1st Overall M, 21:12; Noah Tabacchi, 2nd Overall M, 22:13; Erin Hart, 1st Overall W, 27:00; Peter Eilenfeld, 26:25; Pamela MacMurdo, 3rd Overall W, 28:42; David Piecuch, 27:14; Rhonda Maloney, 29:24; Mark Bushey, 30:15; Elise Caldwell, 30:31; Tyler Caldwell, 30:31; Tim Lesher, 32:00; Jacob Hulbert, 32:13; Nancy Luttrell, 35:41; Jennifer Hulbert, 37:41; Benjamin L Jezovnik, 38:07

Old Turnpike Half Marathon, May 28: Patrick Fleming, 1st Overall M, 1:24:48; Amy O’Donnell, 1st Overall W, 1:40:24; Jack Kelley, 5th Overall M, 1:28:09; Jason Sittler, 2nd 40-49 M, 1:41:15; Vasilii Surov, 2:03:03; Curt Pfleegor, 2:04:16; Jinny Hertweck, 2:04:55; Elle Kelley, 2:11:48; Jeremy Dicus, 2:18:41; Carolyn Grider, 2:20:17; Patricia Neubert, 2:25:37; Nicole Holloway, 2:31:58; Amanda Dicus, 2:38:17; Nathan Waldenville, 3:18:32;

Beaver Volunteer Fire Dept. 5k, June 4: Tom Petalino, 1st Overall M, 18:37; Kristi Lucas, 1st Overall W, 19:59; Jill Molnar, 1st Masters W, 24:06; Matthew Opdyke, 1st 45-49 M, 21:50; Easson Molnar, 3rd 13-15 M, 24:06; Ellen Stickles, 3rd 65-69 W, 48:33; Bev Silbaugh, 3rd 70+ W, 58:37; Heidi Yeager, 38:59; Belinda Javens, 48:12; Elena Javens, 48:15; Atticus Silbaugh, 48:33; Ryan Silbaugh, 57:20; Timothy Silbaugh, 57:22; Gryffin Silbaugh, 57:23; Rowan Silbaugh, 57:23; Scot Silbaugh, 58:36; Tony Chan, 59:08; Judy Chan, 59:12

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle